September 15, 2019, 11:33:51 AM

Author Topic: FAQs from students  (Read 58961 times)

Boris Sheiko

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Re: FAQs from students
« Reply #30 on: August 07, 2014, 11:56:36 AM »
lifts ceiling test sequence

Gentle Mr. Sheiko
what do you think the best sequence for warming up before a test or ceiling of a competition for the bench press?
for example:
50% x 5
   75% x 4
   84% x 3
   92% x2
   100% x1
max x1
could be better?
and for the deadlift? and for the squat?
I apologize for the English ,is about to google translator
thank you

It is hard to understand how much your opener is. If it is 100% that is the wrong decision. In the worst case you will finish with zero.

There are many variants of warm-up and weights for three attempts on the platform.

Warm-up:
50% 4reps х 1set,
60% 3reps х 1set,
70% 2reps х1set,
80% 2reps х 1set,
85% 1rep х 1set,
90% 1 rep х 1set

attempts:
1 option: 1st   - 92%; 2nd  – 97%; 3rd  100% or 102%
2 option: 1st  - 95%; 2nd – 100%; 3rd  102% or 105%
3 option: 1st  - 97%; 2nd  – 102%; 3rd  105% or 107%

I usually plan for my athletes 6 warm up sets in the squat and bench press, 4-5 sets in the deadlift.

Boris Sheiko

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Re: FAQs from students
« Reply #31 on: August 15, 2014, 03:39:18 PM »
Here are some more FAQs from students


Q) The bar wanted to roll off from my delts depsite the fact that the weight was not heavy.
           
A) Move your elbows back and up. It will help you to secure the bar on your back.


Q) My friend who will help me wrap my knees at the competition can't wrap me at every workout. I can call him just for a couple of workouts close to the date of competition. How to get the maximum benefit from his help?

A) It is important to be wrapped by him not only on the last workouts but also for the high intensity workouts. He must get used to wrapping you in way you like. You should show him where to start from and how many rounds to do. If you use the cross wrapping method you should show him when to form the cross. Also, you should remember the following: the larger the weight of the barbell the tighter your friend should wrap you and the faster you should go down. Otherwise it will be hard to break parallel.


Q) How many steps back should I walk out of the squat rack?

A) I recommend you walk out of the rack as far as it is needed as to not touch the rack when squatting. Usually 1.5-2 steps is enough.


Q) What the purpose of speed bench press?

A) It helps to pass the sticking point. This point usually is at 8-12 cm above the chest. The faster you can get the bar moving the greater your chance to pass the sticking point.


Q) How do I fix the problem of knees traveling too far forward in the squat?

A) Try wall squats. Stand near the wall so that your toes touch the wall. When you try to replicate your squat, your knees will hit the wall and will not go beyond the line of toes. Adjust your stance width, toe angle, etc. and try again until you can get all the way down. Do this exercise as a warm-up before every squat session, 8 reps x 3 sets with 20-30 kg.

dsoljanin

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Re: FAQs from students
« Reply #32 on: August 28, 2014, 12:52:46 AM »
Thanks for all the info and help. My question is about stretching and  mobility in powerlifting. 

How much and what type of mobility work would you suggest for someone interested only in strength?

How  often,  when to  do it(do  you stretch your athletes after  workouts, before bed  or not at all for example) and  what  type  of stretches do you maybe  suggest etc.


Jaybrah

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Re: FAQs from students
« Reply #33 on: December 18, 2014, 04:42:16 PM »
I was wondering what kind of upperbody training Boris put Christophe Rebreyend  through, to gain bigger arms and more upper body mass? I tried searching for it but couldn't find it.

norsman

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Re: FAQs from students
« Reply #34 on: December 21, 2014, 09:34:35 PM »


8. If you feel that the weights are too heavy today you can reduce them 3-4%, no more.



I know this may not make much of a difference but do you mean take 3-4% of the weight on the bar or take 3-4% of the scheduled percentage of your 1rm being used on that days workout?

Robert Frederick

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Re: FAQs from students
« Reply #35 on: December 22, 2014, 08:20:03 AM »
I think he means take the percent off the written percent. Either way it's not much of a difference.

TheDane

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Re: FAQs from students
« Reply #36 on: January 04, 2015, 08:29:09 PM »
A question regarding loading.

What are the recommed volumes expressed as tonnage for lifters at different levels? I is of course a sum of the actual lifters strength level, but is there any guidelines to whenever a tonnage can be regarded as high?

Robert Frederick

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Re: FAQs from students
« Reply #37 on: January 05, 2015, 02:00:44 PM »
A question regarding loading.

What are the recommed volumes expressed as tonnage for lifters at different levels? I is of course a sum of the actual lifters strength level, but is there any guidelines to whenever a tonnage can be regarded as high?

If you want to work that out take a look at the recommended volume sticky and multiply the number of lifts by an average intensity between 68-72% of the totals for each classification. Above that is high. Below that is low.

TheDane

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Re: FAQs from students
« Reply #38 on: January 05, 2015, 11:52:06 PM »
All right for a CMS that would range from 68 ton(NL: 1000)/74,8 ton(NL: 1100) to 72 ton(NL: 1000)/79,2 ton(NL: 1100) per month - is that correct?

Robert Frederick

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Re: FAQs from students
« Reply #39 on: January 06, 2015, 03:35:07 AM »
The CMS category itself also has an upper and lower limit. It might be easier to just pick the centers of all the ranges.

TheDane

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Re: FAQs from students
« Reply #40 on: February 26, 2015, 03:38:33 PM »
For Mr. Sheiko

I'm a student of sports science at Aalborg University, Denmark. I'm currently working on my bachelor project regarding the kinetic and kinematic of the deadlift at various intensities with addition og various chain loads. So far we have not been able to identify any scientific standard to how much chain load is nescescary at a given intensity of 1RM, in order to change the kinetics and kinematics of the deadlift and make it suitable for training of powerproduction.

The recommendations of barbell load vary from 40-70% of 1RM and the recommendations on chain load vary from 10-40% 1RM. What is your recommendations regarding barbell load and chain load for powerproduction?

Best regards

Antonio Rafael

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Re: FAQs from students
« Reply #41 on: April 07, 2015, 12:39:09 PM »
Hi, stupid question but I just want to clarify 100%

'Deadlift from Boxes'

Does it mean the bar, or the lifter is raised?

I understand you should alter the programs to suit your needs though.

Thanks!


The question is actually not bad. Since Boris mentioned in his first message:

9. The height of the box/boxes for deficit deadlifts is 10 cm.

This sounds to me like a mixture between deficit deadlift and deadlift from boxes. Maybe a mistake?

Just to make it clear, if anybody could answer:

Deficit deadlift: Lifter raised, but how much? Are the 10 cm applied here?
Deadlift from boxes: Barbell raised, but how much? Are the 10 cm applied here?

Many thanks in advance :)
"There is no reason to be alive if you can't do deadlift"

Jón Páll Sigmarsson

Chreiz

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Re: FAQs from students
« Reply #42 on: April 08, 2015, 10:36:57 AM »
For deficit deadlift the athlete is raised 10 cm.
For deadlift from boxes the bar is typically 10-12 cm below the knees I think.